7 Keys to a Healthy Lymphatic System
photo: Madison Lavern
What is the Lymphatic System?
The Lymphatic System is a network of vessels, tissues and organs, which make up a secondary circulatory system. This system helps remove toxins, bacteria, viruses, cellular debris, waste and other unwanted materials from the body. It transports lymphatic fluids full of white blood cells responsible for fighting infections and keeping the body healthy. A sluggish lymphatic system suppresses immune function and can cause swelling, constipation, pain and many other issues and may eventually lead to the development of chronic diseases like cancer.
Lymphatic tissues, including the tonsils, thymus, spleen, lymph nodes and lymph vessels, play a key role in the function of our immune system. You’ve probably experienced swollen lymph nodes at one time or another when you’ve been fighting an infection. We actually have over 600 lymph nodes in our bodies, which mainly cluster in the neck, armpits, pelvis, groin, abdomen and behind the knees. We also have lymphatic tissue in the intestines and around the lungs and heart.
Unlike the cardiovascular system, the lymphatic system does not have a pump keep it moving, but there are a few easy things you can do regularly to get your lymph pumping and keep your immune system fired up!
How to Support Your Lymphatic System
Get Moving!
Daily movement and exercise are crucial for a healthy lymphatic and immune system. Because it lacks a pump like the heart, our skeletal muscles are responsible for moving lymphatic fluids throughout the body. All forms of exercise will activate your lymph, but walking, running, yoga and other forms of cardio are ideal – rebounding is especially great!
Deep Breathing
Deep, diaphragmatic breathing is another excellent way to stimulate your lymph. As chest-breathers, most of us do not take deep, cleansing breaths on a regular basis, but this can easily be done every day. Simply take a deep breath in through your nose for 5 seconds, feeling your ribs expand and stomach rise. Then hold it for a second at the top and breathe all the air slowly out through your nose, making your exhale slightly longer than your inhale. Spend a few minutes doing this 1-2 times daily.
Dry brushing
Dry brushing is a gentle, easy way to support your lymphatic system and it feels great too! Using a natural bristle brush, start at your feet and brush your skin gently in circular motions towards your heart. Then brush from your neck down towards the heart, including your shoulders, arms, armpits and chest. Spend extra time brushing lymph-rich areas, such as the groin, armpits and neck. Dry brushing is best first thing in the morning before showering, when your body is naturally detoxing.
Massage
All types of massage can provide benefits, but specific lymph drainage techniques are designed to improve lymphatic flow. Lymphatic massage can help with swelling and general pain as well and self-massage for the lymphatics can also be done.
Water
Water is the main constituent of lymphatic fluid, so it is crucial that we drink enough pure water to keep everything running smoothly. Without proper hydration, we will not be able to adequately flush out toxins, bacteria and other harmful substances from the body.
Nutrition & Herbs
Assist your lymph with an anti-inflammatory, whole-foods diet high in vegetables, berries and omega-3’s. Certain herbs, such as astragalus, cleavers and red clover, when used properly can be great additions to a healthy diet.
Loose Clothing
Ladies, did you know that underwire bras significantly restrict lymphatic flow? Wear bras that do not contain wires and limit time spent in tight clothing.
Which tool will you start implementing this week to get your lymph moving?
Asher Kleiber
Registered Holistic Nutritionist™
Sources:
Nutritional Pathology,.Third Edition by Dr. Brenda Lessard-Rhead, BSc., ND